Principles and Parameters

of Exercise

Principles and Parameters of Exercise

PROVRBS-P

• PROGRESSION

• REGULARITY

• OVERLOAD

• VARIETY

• RECOVERY

• BALANCE

• SPECIFICITY

• PRECISION

FITT FACTORS

• FREQUENCY

– Times per week

• INTENSITY

– Degree of exertion (i.e. %MHR or #RM)

• TIME

– Duration (time, distance, sets/reps)

• TYPE (category of ex.)

Progression

• Systematically progress training challenges over time

• Movement skills first• Endurance

• Rule-of-thumb is to progress time/distance by no more than 10% per week.

• Strength• First master core stability

and control of body-weight exercises.

Regularity

• You are what you eat

• You are what you train to become

• If it is important, train it at least once every 7-10 days.

• Exception: foot marching 2X/month

is likely sufficient

Overload

• SAID Principle

• Specific

• Adaptation

• Imposed

• Demands

• Overload imposes the demand

• Very easy to over-overload

Variety

• Ensures multiple adaptations• General Physical

Preparedness

• Controls overuse injuries

• Absolutely necessary for the broad-ranging physical requirements of Ranger missions.

Recovery

• Overload-Recover-Repeat-Progress

• High-volume speed and/or power training require greater recovery

• Scheduling recovery• Weekly, Monthly, Yearly

• Overtraining not only affects muscles/bones/tendons stress injuries, but also disruption of hormonal balance.

Balance

• Strength

• body-weight resistance

• moderate-heavy resistance

• power

• Endurance

• aerobic

• anaerobic

• Movement skills

Specificity

• “Fit for what?” • For Rangers, the answer is “Fit

for current and potential Ranger training and combat missions.”

• Tactical PT• operationally relevant degree

of intensity and volume• preceded by general fitness

development (strength, endurance, movement skills).

• Variety/Specificity Paradox

Precision

• Biomechanical correctness

• Goal: movement patterns that are efficient and effective

• Biggest flaws

• Not stabilizing the core

• Not squatting effectively

FITT Factors

• Frequency

• Intensity

– %MHR

– Load

– Reps or distance/time

• Time

– Generally inverse to intensity

• Type

– General to specific

The Root of All Overuse Injuries

a violation of the Principles & Parameters of Exercise…

TOO HARD, TOO FAST, TOO SOON,

TOO MUCH, TOO OFTEN